vitamins

Stave off unwanted guests & upgrade your immune system!

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It’s that time of year when our immunity hits it’s annual low. In light of this and the latest super virus discovery, there’s no better time than now, to give your immune system a good reboot.

We are all exposed to millions of bacteria, viruses, fungi and parasites daily, all can weaken our immune system. Remarkably, we are fighting off these pathogens much of the time without even knowing about it! However, those with poor immunity, are prone to more frequent, severe, or longer lasting infections

Here are my top recommendations to help strengthen your immunity:

Simply sleep

Less than 7-9 hours of good quality sleep per night has been proven to affect the immune system. Prioritising sleep is probably one of the most important things you can do. When we sleep well, we support our immune system in addition to making healthier food choices and manage stress more effectively.

Lose the Booze!

Alcohol intake has a direct impact on all aspects of the immune system. In addition it affects our digestive system (and therefore absorption of nutrients) and our sleep quality and quality.

Work on stress

Psychological Stress can increase the possibility of developing chronic illness or exacerbating current ones. Mindfulness, meditation, yoga, walking in green spaces may all help with managing stress and this could have a direct, positive impact on your immunity.

Best...ercise

Regular low to moderate exercise supports immune system function – This doesn’t mean you have to hit the gym. Gardening, housework, dog walking , cycling to work etc are all helpful. However overdoing it with intensive training has been shown in studies to dysregulate the immune system.

Stub it out!

Smoking weakens our immunity against infections and it’s effect on overall health is well documented. It’s also known to significantly reduce the amount of vitamin C we have in the body.

 

Ditch the toxins

Toxic Exposure such as pollution and environmental toxins can weaken body’s defences against infections such as the flu. Short of moving to the countryside, there’s not much we can do about the air quality around us, however switching to non-toxic cosmetics, personal hygiene and cleaning  products, avoiding foods and drinks stored in plastics and opting for organic produce can all help to minimise our toxic exposure.

How can nutrition make a difference?

The best way to keep our immune system strong, is to maintain a balanced diet rich in whole foods, low in sugar, refined processed foods and unhealthy fats.

A number of nutrients have a plethora of scientific evidence supporting their role in a healthy immune system. Here’s a selection of them:

Vitamin D deficiency is common in the UK given our lack of sunshine. Sun exposure is the best way to ensure we have healthy vitamin D levels but it’s only possible during the spring /summer months in the UK when there is direct sunlight, without cloud. Studies have confirmed that vitamin D has a positive impact on both innate and adaptive immunity. Public Health England recommends we should all be supplementing with vitamin D especially during the winter months. Vitamin D rich foods include oily fish, eggs, dairy, mushrooms and seeds but we can only absorb limited amounts from food.

Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. Foods with the highest levels include dark green leafy veg, Brussel sprouts, cabbage, cauliflower, peppers, kiwis, citrus fruits, strawberries and elderberries.

Zinc helps to maintain immune system balance. Deficiency is common in the elderly and children as well as vegetarians/vegans. You will find good levels of zinc in meat, seafood, herring, poultry, eggs, pumpkin seeds and ginger.

Selenium deficiency can impair both types of immunity (innate and adaptive). Brazil Nuts are the best source of the antioxidant mineral. However, other nuts, oily fish, beans, wholegrains and a variety of vegetables will also provide you with some.

Sometimes nutrition alone is not enough and additional targeted nutrients are required to optimise our immune function. Vitamins C and D, zinc, and selenium supplementation have been shown to strengthen the immune system against viruses. This is where an individual approach is essential. It’s important to have the support of a registered and qualified nutrition practitioner for guidance on what would be right for you

If you are concerned about your immune health, I would be happy to have a chat to discuss what’s been going on for you. Please book in a complimentary call HERE to see how I can help.

Ever heard of this immune, thyroid and cardio-vascular supporting antioxidant?

Selenium is an essential trace mineral and powerful antioxidant

What is it important for?

  • Supports normal thyroid function
  • Anti- cancer properties
  • Antioxidant protection
  • Improves quality of sperm
  • Cardio-vascular support
  • Helps to regulate cholesterol
  • Important for DNA repair
  • Reduces heavy metal toxicity in the body
  • Immune function support
  • Important for the production of some of protein’s building blocks in the body

Did you know…...?

Other nutrients including vitamin B, C, E and zinc improve selenium’s effectiveness and visa versa 

So how can we include it in our daily diet?

  • Vegetables and fruit; red Swiss chard, turnips and other root vegetables, garlic mushrooms,       radishes courgettes, cabbage , carrots, banana
  • Nuts and seeds; brazil nuts (one of the best sources), pecans, almonds, hazelnuts, cashew         nuts, sesame seeds, flax seeds
  • Beans and pulses; green beans, kidney
  • Wholegrains; oats,  barley,  brown rice
  • Sardines , salmon, herring, Cod oysters, lamb, beef liver, chicken, turkey, egg

An easy selenium rich recipe idea...............

No- Fuss Brown Rice Risotto
  • Heat a knob of butter and add one chopped onion
  • Sautee for 5 minutes  and add 375g sliced mushrooms
  • Cook for a further 5 minutes and add 2 cloves of crushed garlic
  • After a few minutes add 1 ½ cups brown short grain rice, keep stirring
  • Add 4 cups of broth or stock ( keep 1 additional cup of stock back), bring to the boil             and then simmer covered for about 40 minutes
  • During this time keep topping up with last cup of stock a little at a time and keep                 stirring
  • Add 1 cup grated parmesan, 2 teaspoons of tamari, salt and pepper and complete with         2 handfuls of finely chopped Swiss chard
  • Stir in the chard, remove pan from heat and serve

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Scrumptious Squash

Butternut squash has a distinctive bell like shape, tan coloured skin and rich, sweet, orangey flesh. This winter squash is bursting with antioxidants, vitamins and minerals and is therefore an outstanding ingredient for any meal.

Butternut squash is one of the richest sources of alpha and beta carotenes, and is a great source of the antioxidants lutein and zeaxanthin. With the addition of high vitamin A content, this vegetable is a valuable food for eye health and offers overall antioxidant protection.

Butternut squash is also thought to have excellent properties for promoting cardio-vascular health. Squash contains a specific starch, fibre and B vitamins which contribute towards its blood sugar regulating properties and maybe beneficial for preventing type 2 diabetes.

Top Tip: Scoop out and separate the seeds (from the pulp), place them on a baking sheet and roast at 60° F for approximately 20 minutes and enjoy them as a healthy snack. The seeds are rich in healthy oils and are an excellent source of tryptophan, which is required to make the ‘happy hormone’ serotonin.

How to eat your butternut squash: Puree, steam, blend, bake, stuff or stew. Or simply roast, cut in half, add a drizzle of olive oil, lemon juice and a dash of tahini and tuck in!

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter atwww.marcellerosenutrition.co.uk

Fabulous Fennel

Fennel plants at the market 

Fennel contains a myriad of vitamins, minerals and phytonutrients and has countless health benefits. Furthermore, it has been used for centuries as a herbal remedy for congestion, digestive problems and to promote breast milk flow, menstruation and urine flow. 

Clinical studies have indicated that the phytonutrient anethole has anti-cancer properties and can reduce inflammation. The research found that anethole inhibits the promotion of a harmful molecule which can alter genes and cause inflammation. 

Fennel promotes bone health due to it’s combination of iron, phosphorus, calcium, magnesium and manganese. Fennel’s potassium, calcium and magnesium composition can help to lower blood pressure and the fibre content will help to reduce cholesterol levels. Heart disease is associated with elevated levels of the molecule homocysteine in the body, however, fennel’s folate content can help to prevent it’s build up.
 
Fennel consists of a crunchy white bulb, pale green stalks and feathery green leaves from which flowers grow and where the seeds are found.
 
All parts of the fennel can be used in your cooking. The stalks are a delicious addition to a soup base or stock .They can be sautéed with fennel leaves and onions. Additionally, the leaves can add a subtle liquorice aroma to many a dish. The seeds can spice up any meal, be brewed as herbal drink or just chewed to promote good digestion. The bulb can be chopped into salads, steamed, sautéed or roasted as a delicious starter or side.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk

Magnificent Mushrooms!

Mushrooms are rich in a surprising variety of vitamins and minerals, and as a result boast remarkable health benefits.
Mushrooms also contain unique phytochemicals which are crucial to supporting our immune system. These nutrients play an important role in regulating the activity of our immune cells.
Mushrooms also have anti-inflammatory and anti-oxidant properties. The minerals zinc, selenium and manganese, present in mushrooms, are vital for our antioxidant enzyme function, and for preventing the damaging effects of oxidation in our body.
Studies suggest that these health properties can help protect us against the development of cancer, cardiovascular disease and autoimmune conditions. It is thought that including up to 6 whole mushrooms a day in your diet will offer this therapeutic benefit.
There are endless ways to incorporate mushrooms in to your every day meals. Add them to curries, soups and stir fries, enjoy them stuffed, sautéed, chopped into a frittata or raw in salads. 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics


If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk